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Chia seeds vs. Fruit salad — In-Depth Nutrition Comparison

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How are chia seeds and fruit salad different?

  • Chia seeds have more fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than fruit salad.
  • Daily need coverage for fiber for chia seeds is 134% higher.
  • Chia seeds contain 61 times more phosphorus than fruit salad. While chia seeds contain 860mg of phosphorus, fruit salad contains only 14mg.
  • Chia seeds have a lower glycemic index (15) than fruit salad (54).

Seeds, chia seeds, dried and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Chia seeds vs Fruit salad infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +250.9%
Contains more IronIron +2988%
Contains more CopperCopper +1748%
Contains more ZincZinc +3171.4%
Contains more PhosphorusPhosphorus +6042.9%
Contains more ManganeseManganese +1703.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -68.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5536.4%
Contains more Vitamin B2Vitamin B2 +1114.3%
Contains more Vitamin B3Vitamin B3 +2380.3%
Contains more FolateFolate +1533.3%
Contains more Vitamin CVitamin C +106.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3143.1%
Contains more FatsFats +102366.7%
Contains more CarbsCarbs +222.8%
Contains more OtherOther +1746.2%
Contains more WaterWater +1385.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +46080%
Contains more Poly. FatPolyunsaturated fat +215036.4%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Fruit salad
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Fruit salad DV% diff.
Polyunsaturated fat 23.665g 0.011g 158%
Fiber 34.4g 1g 134%
Phosphorus 860mg 14mg 121%
Manganese 2.723mg 0.151mg 112%
Selenium 55.2µg 100%
Copper 0.924mg 0.05mg 97%
Iron 7.72mg 0.25mg 93%
Magnesium 335mg 8mg 78%
Calcium 631mg 11mg 62%
Vitamin B3 8.83mg 0.356mg 53%
Vitamin B1 0.62mg 0.011mg 51%
Fats 30.74g 0.03g 47%
Zinc 4.58mg 0.14mg 40%
Protein 16.54g 0.51g 32%
Calories 486kcal 50kcal 22%
Saturated fat 3.33g 0.004g 15%
Folate 49µg 3µg 12%
Vitamin B2 0.17mg 0.014mg 12%
Carbs 42.12g 13.05g 10%
Potassium 407mg 116mg 9%
Monounsaturated fat 2.309g 0.005g 6%
Vitamin E 0.5mg 3%
Vitamin A 30µg 3%
Vitamin B6 0.027mg 2%
Vitamin C 1.6mg 3.3mg 2%
Vitamin B5 0.053mg 1%
Net carbs 7.72g 12.05g N/A
Sodium 16mg 5mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
3%
Fruit salad
Minerals Daily Need Coverage Score
221%
Chia seeds
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 3.326g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.